Training Archive: siswslscsfsIn the 30 days ending 2007-06-30:
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| F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | ||||||||||||||
Saturday Jun 30 | ||
| Orienteering race (Park Orienteering) 23:15 [5] **** 2.5 km (9:18 / km) +20m 8:57 / km | |
| spiked:9/20c slept:6.0 | ||
| 3:30pm
Shenzhen/Hongkong Orienteering Championships @ 中山公園 團隊賽 w/ Whiteegg and Kwong Man Fai Total time: 24'37" - 1st runner-up Champion: 22'02" | ||
Tuesday Jun 26 | ||
| Ergo 20:00 [5] | |
| slept:8.0 | ||
| 3:30pm
Ergo @ CUHK 20mins Avg: 1:59.7/500m Rating: 26 5000+m Surprise result... | ||
| Weight Training 1:10:00 [4] | |
| 4:10pm
Gym @ CUHK Bench press x 12 x 3 (40, 40, 40) Triceps x 12 x 3 (20, 20, 20) Bench pull x 12 x 3 (20, 20, 20) Shoulder x 12 x 3 (15, 20, 20) "Jacky Chan" x 8 x 3 Curl up x 30 x 3 | ||
| Running intervals 39:21 [5] 9.2 km (4:17 / km) | |
| slept:8.0 shoes: Mizuno Wave Revolver | ||
| 7:30pm
Squad Training @ Hammer Hill Road S.G. "4-2-2-1-1" 4*: 13'31" R' :9'11" 2 : 9'16" R' :5'22" (@1'53") 2 : 8'39" R' :5'54" (@1'44") 1 : 3'50" R' :5'02" 1 : 4'05" * 3.2km actually... | ||
| Running warm up/down 24:35 [2] 3.6 km (6:50 / km) | |
| shoes: Mizuno Wave Revolver | ||
| Warm up: 2.8km
Warm down: 800m Day Total: 12.8km | ||
Saturday Jun 23 | ||
| Orienteering 1:35:48 [5] ***** 4 km (23:57 / km) +120m 20:50 / km | |
| spiked:11/19c slept:4.0 | ||
| 10:30am
Technical Training @ Lo Tsai Shek Wt a fxxking training! Not enough sleep, no breakfast, damn hot... The first time had the feeling of heat stroke. | ||
Friday Jun 22 | ||
| Weight Training 1:30:00 [4] | |
| slept:6.0 | ||
| 3:30pm
Gym @ CUHK Chinning x 20 x 3 (8,10,10) Biceps x 20 x 3 (20,24,22) Leg extension x 12 x 3 (200,200,200) Bench press x 12 x 3 (20,20,20) Lat pull down x 12 x 1 (7) Curl-up x 30 x 3 | ||
Thursday Jun 21 | ||
| Running tempo 30:14 [4] 6.4 km (4:43 / km) | |
| slept:6.0 shoes: Mizuno Wave Revolver | ||
| 7:30pm
Training @ Hammer Hill Road S.G. 1.6km S' 3.2km F' 1.6km S' 1'51", 1'52", 1'53", 1'58" 1'40", 1'46", 1'50", 1'46", 1'50", 1'52", 2'02", 2'05" 2'10", 2'08", 1'46", 1'37" shitty... | ||
| Running warm up/down 10:00 [2] 2 km (5:00 / km) | |
| slept:6.0 shoes: Mizuno Wave Revolver | ||
| Warm up: 1.2km
Warm down: 800m Day Total: 8.4km Leg Circuit x 2 | ||
Friday Jun 15 | ||
| Running long 37:10 [4] 8 km (4:39 / km) | |
| slept:8.0 shoes: Mizuno Wave Revolver | ||
| 11:15pm
Leisure run at night To Kwa Wan ---> Whampoa 19'41" Whampoa ---> To Kwa Wan 17'28" Total: 37'10" Push-up x 20 x 3 Curl-up x 30 | ||
Wednesday Jun 13 | ||
| Swimming 55:00 [3] | |
| slept:8.0 | ||
| 4:00pm
Swimming @ Kowloon Tsai Park S.P. Practice for freestyle Breast stroke 300m Didn't train for 5 days... | ||
Thursday Jun 7 | ||
| Running intervals 41:47 [4] 8 km (5:13 / km) | |
| slept:10.0 shoes: Mizuno Wave Revolver | ||
| 7:30pm
Squad Training @ Hammer Hill Road S.G. 1.2km F' / 400m S' x 5 1'35", 1'41", 1'40" (2'38") 1'39", 1'40", 1'38" (2'51") 1'39", 1'43", 1'44" (3'04") 1'45", 1'51", 1'44" (3'05") 1'44", 1'52", 1'32" (4'33") | ||
| Running warm up/down 8:54 [2] 1.6 km (5:34 / km) | |
| slept:10.0 shoes: Mizuno Wave Revolver | ||
| Warm up: 800m @ 2'01"
Warm down: 800m @ 2'25" Day Total: 9.6km Push - up x 20 x 3 | ||
Wednesday Jun 6 | ||
| Running hills 29:30 [3] 6 km (4:55 / km) +120m 4:28 / km | |
| slept:3.5 shoes: Mizuno Wave Revolver | ||
| 8:30am
Running @ CUHK - Cross-country route It's already HOT at 7:30am a day... | ||
| Running warm up/down 9:00 [2] 1.7 km (5:18 / km) | |
| slept:3.5 shoes: Mizuno Wave Revolver | ||
| Day total: 7.7km | ||
Tuesday Jun 5 | ||
| Running race 19:53 [5] 5 km (3:59 / km) vdot: 50.1 | |
| slept:8.0 shoes: Adidas adizeroRC | ||
| Squad Training @ Hammer Hill Road Sportsground
5km Test 0'39", 1'25", 1'29", 1'33", 1'36", 1'36", 1'38", 1'37", 1'37", 1'40", 1'42", 1'42", 1'34" Total: 19'53" Weather was better than last time. And tried to run faster at the first 1km. | ||
| Running warm up/down 5:00 [3] 1 km (5:00 / km) | |
| slept:8.0 shoes: Adidas adizeroRC | ||
| Push-up x 20 x 3 | ||
Sunday Jun 3 | ||
| Orienteering race (Technical Test) 2:28:19 [5] **** 7.8 km (19:01 / km) +430m 14:54 / km | |
| 16c slept:3.0 | ||
| Technical Test - Long @ Shek Lung Kung
33 C!!! HOT HOT HOT!!! Stupid mistake at # 1, still affected by others...><" Shit mistake at # 13 and # 15. Slow walking all the course, should try jogging next time. # 10 - 16 better than # 1 - 9 Total Time: 2:28:19 Full of energy after power gel ~ | ||
Friday Jun 1 | ||
| Swimming warm up/down 1:00:00 [3] | |
| slept:7.0 (rest day) | ||
| Swimming @ CUHK
Leisure activity Learning for freestyle Breast stroke 200m+ | ||